18 Sep CrossFit WOD, September 19, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Mon, Sep 19
Warm Up
<p>3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)<br />* 10 minutes with a PVC or Empty Barbell <br />* Perform 3-5 reps at each movement <br />-into-<br />3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)<br />* 5 minutes (This is strength prep)<br />* 2-3 Times through </p>
Weightlifting
Snatch (10 x 1
)
)
<p>1 Squat Snatch x 10 sets (Start at 65% and Build, No higher than 90%)<br />* Complete 1 set every 1:15 *</p>
Metcon (Time)
<p>250/200m Row<br />25 Power Snatches (75/55)<br />250/200m Row<br />25 Power Snatches (75/55)<br />250/200m Row<br />25 Power Snatches (75/55)<br />250/200m Row</p><p>Time Cap 16 Min<br /> </p>